Any gym buff is likely to have already performed an antagonistic superset workout during a muscle hypertrophy phase.
This method consists of linking two movements working opposite muscles, followed by a rest. To give you an example, an antagonistic superset might be a combination of a bench press followed by a barbell bent over row. In fact, this is a trend in gyms and can be seen regularly in the construction of programs. However, a rather similar training method may give better hypertrophy results, but it’s less well known! This method is called agonist superseries training, which is the exact opposite of antagonist superseries training. In fact, agonist superseries consists in linking two exercises that work the same muscle groups, such as a bench press combined with a DB press. The text will explain this method in detail, so that you can try it out safely in the training room.
To begin with, this method can be used by beginners as well as the more advanced, and it gives a sensation of fairly intense effort at muscular level. To get the full picture, let’s take a look at the combination of bench press and DB press. The first point to mention is that the use of different equipment enables you to work the targeted muscle group in a different way. Indeed, using a barbell for the bench press enables better recruitment of large muscle masses (such as the pectorals), while using DBs for the DB press requires greater shoulder stabilization, and therefore more significant involvement of the stabilizing muscles of the rotator cuff. That said, by linking the two exercises without rest, the first movement will develop and fatigue the large muscle masses, leaving the second exercise the opportunity to work the stabilizers in conjunction with the large masses already in a state of fatigue.Usually, when using an accumulation method like this one, the recommended load for the first movement ranges from 70 to 85% of the MR (maximum repetition) for a number of repetitions varying between 6-8. For the second movement, it’s advisable to choose a fairly light load to avoid injury and to allow 10-12 controlled repetitions. When both exercises are performed, rest for 2-3 minutes and never exceed 3 supersets per muscle group during a training session.
If you have any questions about this training method, make an appointment with a kinesiologist! Nothing beats a training plan tailored to your needs!
Maude Fleury-Rousseau, M.Sc.
Kinesiologist
Reference : Arsenault, Keven. Le recueil des techniques d’entraînements, plus de 150 techniques
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